Do you think you live a healthy life? Despite some minor mistakes, most of us think we eat well and exercise when we have time, so we are healthy. But is that really all that is needed to be labeled 'healthy'? Surprisingly, a recent large study found that only a very small percentage of adults, about 3 out of 100, meet the basic requirements for a healthy life.
So, let's take a look at these four basic things that are essential for a healthy life. You can measure yourself by these few things.
The 4 pillars of a healthy life
According to researchers, these four factors are essential in determining whether a person is healthy. Let's look at them in a table.
| The bottom line | Think about whether it applies to you. |
|---|---|
| 1. Avoid smoking | Do you smoke? If you have never been addicted to smoking, that is a big achievement. If you are a smoker, are you trying to quit? |
| 2. Maintaining a healthy weight | Are you able to maintain your BMI (Body Mass Index) between 18-25? Or are you trying to get to that weight? |
| 3. Enough fruits and vegetables | Do you eat at least 5 servings of fruits and vegetables a day? (For example, one serving is a medium-sized banana, an apple, or half a cup of cooked vegetables). |
| 4. Exercise regularly | Do you exercise for at least 30 minutes per day, 5 days a week? (e.g., brisk walking, running, cycling). |
What do you think about these four things? How many of them do you actually do? It goes without saying that smoking is not only bad for you, but also for those around you. Trying to get rid of the habit is the biggest help you can do for yourself. The other three things, namely a healthy weight, good nutrition, and exercise, are the foundation of a healthy life. If you have any doubts about this or want to know about the weight and diet that are right for you, it is best to talk to your doctor .
This is not enough! There are more things...
Okay, we've talked about those four basic things. But there are other things that really go into a healthy, happy life. These aren't just rules, they're good habits that we can incorporate into our lives. Let's see what they are.
| Good habit | Why is that important? |
|---|---|
| Daily brushing of teeth | This is essential to keep teeth and gums healthy and protect against disease. |
| Have a good night's sleep. | A person who sleeps well can cope better with stress. Also, when we don't get enough sleep, our hunger hormones become out of balance, leading us to overeat. |
| Eating together with family | This is a time for parents to set a good example, to get used to nutritious meals, and to have good conversations. Staying close to family and friends is a powerful part of a healthy life. |
| Smile, be happy. | Laugh out loud several times a day. Watch or read a funny story. It will lighten your mood and give you the strength to face problems. |
| Meditate, calm your mind. | Spend 10-20 minutes a day doing something to calm your mind. Meditation, religious practice, or just being quiet can help calm your mind and control your blood pressure. |
| Walk as much as possible. | If you don't have time to exercise, walk as much as possible throughout the day. Walk to the store, to the bus stop. This burns calories, reduces stress, and increases self-confidence. |
| Keep your back straight. | Imagine, if you keep your back straight and your abdominal muscles tight, you will look thinner than you are now. Think "straight, tight" every time you walk. |
| Try something like yoga. | Yoga gives the body strength, flexibility, and balance, which are especially important as we age. |
| Eat protein-rich foods. | Protein is an essential nutrient. Because it stays in the stomach longer, when eaten with fiber-rich foods, it helps you feel fuller on fewer calories. Include foods like nuts, low-fat dairy, beans, meat, and fish in your diet. |
| Think positively. | Look at everything as "the glass is half full." Believe in yourself. Think "I can, I can..." and start working. |
Everything is decided by you.
Your list of healthy habits may be different from mine. There's nothing wrong with that. The important thing is to remember that you are the one who can make a difference in your health and well-being .
Take control of your life. Think about small changes that can make your lifestyle healthier. Don't try to do big things all at once. Start small.
For example, starting tomorrow, start walking briskly for 10 minutes a day. Increase the number of fruits you eat per day by one. Put your phone away half an hour before bed at night. Small changes like these are the ones that bring big results over time.
Take-Home Message
- The foundation of a healthy life is avoiding smoking, maintaining a healthy weight, eating a nutritious diet, and exercising regularly.
- In addition to these basics, it is also very important to have adequate sleep, mental well-being, good relationships with family and friends, and a positive attitude.
- You are in control of your health. Rather than trying to make big changes all at once, start with small, simple habits that you can incorporate into your daily life.
- If you have any concerns or questions about your weight, diet, or exercise, talk to your family doctor (GP).
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